02/13/2023

CrossFit Megalodon – Masters

Whiteboard Brief

Get Ready

Shoulder complex

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Mobility

GREEN BAND

shoulder stretches + tricep

Weightlifting

superset shoulder press with tricep ext

DB Shoulder Press (3 x 12)

Banded tricep extensions (3 x 30)

these should be fast

Metcon

Metcon (Time)

for time

100 jump rope

40 double db s2oh

40 MB situps

100 jump rope

30 double db s2oh

30 MB situps

100 jump rope

20 double db s2oh

20 MB situps

100 jump rope

10 double db s2oh

10 MB situps